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Tree (Vrikshasana) Benefits: Balance, groundedness Entry... Stand, feet parallel, weight centered over archesFocus eyes on a point three or more feet in front of youBalancing on left leg, draw right foot to the groin, inner thigh, knee, calf or ankleHands to prayer position against chestHands overhead in prayer or temple position Hold... Press right knee towards wall behind youBreathe Elongate spine pressing down into foot, lifting torso and arms up Exit... Return hands to prayerRelease handsRelease footRepeat balancing on right leg Child (Garbhasana) Benefits: Integration. Pause between posturesEntry... Sit on your heels, hands relaxed on your thighs (ok to place a pillow between heels and buttocks)Exhale and fold forward placing abdomen and chest on your thighsRest your forehead on the floorArms at your sides, in front or under forehead Hold... RelaxBreathe long, even deep breaths Exit... Lift trunk back to verticalReturn hands to thighs Cobra [Modified] (Bhujangasana) Benefits: Strengthen back and upper body Entry... On hands and knees with hands shoulder width apart, knees hip width apart (tabletop position)Press firmly into hands, let the belly sink towards floor and lift torsoHands are directly under shouldersLook upward Hold... Press hands firmly into floor, elongate neck Press shoulders back, down and relaxBreathe long, even deep breaths Exit... Bring hips towards heels in Child (counter stretch)Breathe Return to tabletop Downward Dog (Adho Mukha Shvanasana) Benefits: Stretch and lengthen spine, back of legs, upper body Entry... On hands and knees with hands shoulder width apart, knees hip width apart (table top position)Curl toes underPress firmly into hands and feet, lift buttocks toward the ceilingPress heels toward floor Hold... Straight arms and legs. Feel stretch behind knees, calves, upper bodyWiden or narrow distance between arms and legs for comfortFingers spread wideContinue actively lifting buttocksDraw belly toward spine Breathe long, even deep breaths Exit... Return to table top Upward Dog (Urdhva Mukha Shvanasana) Benefits: Strengthen back, upper body, abdominalsEntry... From Downward Dog very slowly let belly sink toward floorLift head and shoulders toward ceilingStraighten arms Support body with toes and hands Hold... Press hands firmly into floor, elongate neck, gaze at ceilingRelax shouldersOK to lower knees to ground-Modified Cobra Breathe long, even deep breaths Exit... Return to Downward Dog -OR-Child (release knees to floor, place abdomen on thighs, forehead on floor, arms at your side) Wind Relieving Pose (Pavana Muktasana) Benefits: Stimulates digestion, abdominal organs Entry... Lie on your back, legs straight, feet togetherExhale, draw right knee toward chest (grasp kneecap or back of thigh)Flex toes of extended leg toward chest Hold... Breathe long, even deep breathsRepeat drawing left knee to chest Exit... Draw both knees to the chestRelease legs to the floor Knee Down Twist (Supta Matsyendrasana) Benefits: Elongates spine, increases oxygen, blood flowEntry... Lie on your back, legs straight, arms in "T" positionPlace right foot on left kneePress right knee toward leftAssist with left hand on right kneeLook toward right fingertips Hold... Keep shoulders on floorBreathe long, even deep breaths Exit... Release hand and knee, straighten legsRepeat on opposite side Six Movements of the Spine Dog and Cat: forward, backwardThread the Needle: twist right and left Benefits: Warms up spine through full range of motionEntry... Tabletop position (hands under shoulders, knees under hips) Dog: Lift tailbone, lift head, allow belly to sink toward floor Cat: Tuck tailbone under, bring head toward chestPress firmly into hands and knees arching backReturn to Tabletop Puppy: Press right ear toward right shoulderPress right hip toward right shoulderRepeat on left sideReturn to Tabletop Thread the Needle: Slide right hand through the space between left shoulderand knee creating gentle twistBalance on right shoulder and back of headRaise left arm to ceiling Rotate arm three or more times in each directionReturn to TabletopRepeat threading the needle on left side Hold... Take at least three deep breaths during each segment Exit... Return to Tabletop or Child Half Moon (Ardha Chandrasana) Benefits: Elongates spine, stretches, tones entire torsoEntry... Stand in MountainInhale arms sideways overheadHands in temple position Right Side: Lift, elongate and arch torso to the rightPress feet firmly to floorPress left shoulder back, keep chest liftedInhale to center Left Side: Lift, elongate and arch torso to left Press feet firmly to floorPress right shoulder back, keep chest liftedInhale to center Hold... Breathe at least three breaths on each sideKeep arms straight, chin lifted Exit... Exhale arms to sides Standing Angle (Dandayama Konasana) Benefits: Stretches inner thighs, helps relieve sciaticaEntry... Stand in MountainInhale arms to the side and overhead Exhale, step wide to right, arms in "T"Widen stance as far as comfortableAngle feet inward about 10-20 degreesBend forward at hips, back straightLet gravity bring head towards floorGrasp calves, ankles or sides of feet Hold... Legs straightBreathe long, even deep breaths Exit... Release hands to thighsRaise torso parallel to floor Lower tailbone Press into feet, bring torso to standingInhale hands and feet togetherExhale hands to your side Mountain (Tadasasana) Benefits: Standing alignment Entry... Stand with feet parallel (imagine your feet create a rectangle)Rock back and forth to balance weight on the archesPress firmly into feetTighten quadricepsPress tailbone slightly down and forwardLift out of the waistPress shoulders up, back then down and relaxHands at your sides, fingers together pointing downLift out of the neck Chin parallel to floorPress head toward ceiling Hold... Breathe fully and deeply Exit... Release and relax Palm Trees (Pranayama Exercise) Benefits: Induces active deep breathing Entry... Stand in MountainInhale straight arms out to the side and overhead to the count of sixExhale arms to your side to the count of sixContinue at least six times Hold... Deepen breathing by slowing arm movementPress firmly into the feet Press out through the fingertips, keeping arms straight Exit... Return to MountainRelease and relax Triangle (Trikonasana) Benefits: Open hips, strengthen lower body Entry... Stand in MountainInhale arms overhead, exhale and step wide about three or four feetArms to "T" Turn right foot forward to the rightTurn left foot inward about 45 degrees (align the heel of the forward foot with the instep of the rear foot)Turn head forward Hinge forward at waist, pressing out through right handPress left hip (rear hip) back Feel right upper thigh engageWindmill back of (forward) right hand to the calf or ankle, lift (rear) left hand toward ceiling, lift chest Hold... Gaze toward upward handBreathe fully and deeplyPress inner thighs towards each other for stabilityKeep pressing rear hip backOK to bend knees slightlyReturn torso erect, arms to "T"Return feet to forwardRepeat on other side Exit... Inhale arms and feet togetherExhale arms down into Mountain Eagle (Garudasana) Benefits: Balance, coordination, shoulder flexibility Entry... Stand in MountainFocus eyes on point about three feet aheadInhale arms overhead Right side: Exhale left hand under right bringing palms together, interlacing fingersRotate arms to left and right to warm up shouldersBalance on right footBend right knee and cross left knee over right Tuck left toes behind right calfStraighten legs, stand Left side: Inhale arms over headExhale right hand under left Rotate arms to left and right to warm up shouldersBalance on left footBend left knee and cross right knee over leftTuck right toes behind left calf Hold... Bend balancing knee deeperStraighten backDraw arms toward waist Exit... Inhale arms overhead, standExhale arms down Half Locust (Ardha Shalabhasana) Benefits: Strengthen lower backEntry... Lie on belly, chin on floorFeet together, legs extendedPlace arms under the torso, palms down, hips resting on forearmsRight side: exhale, raise right legLower right legLeft side: exhale, raise left leg Hold... Keep both hipbones in contact with forearmsPoint toeBreathe long, full deep breaths Exit... Release leg and arms Place cheek on floor and relax Symbol of Yoga (Yoga Mudra) Entry... Sit on heels, knees together, hands on thighsElongate spineInhale straight arms forward to shoulder heightExhale arms around behind youClasp hands firmlyStraighten arms, press hands away from buttocksHinge forward at hips, straight back, bringing forehead to floorPauseCome up onto knees and crown of the head Hold... Keep arms straightBreathe long full deep breaths Exit... Return hips towards heels and forehead to the floorMaintain straight armsReturn straight back to seatedRelease arms, let them float back to the thighs Boat (Navasana) Entry... Lie on your belly, chin on floor, feet togetherExtend arms forward, shoulder-width apartPlace sides of hands (little fingers) on the floorFirst Lift:Exhale, lift arms, head and shouldersElongate spine, press out through hands Release to floorSecond Lift:Exhale, lift arms, head, shoulders and legsPoint toes, press out through handsRelease to floorThird Lift:Place hands, palms down, at 45 degree angle from sidesExhale, lift arms, head, shoulders, legs Hold... Allow pelvis to press firmly into floorEngage the muscles in the pelvic floor as you lift Breathe Exit... Release body to floorRest cheek on floor and relax Half Shoulderstand (Ardha Sarvangasana) Entry... Lie on your back, knees bentArms at your sides, palms downPress firmly into palms, swing legs toward foreheadSupport hips with the hands -OR- Rock hips forward and backward using the momentum to lift hipsSupport hips with the hands Hold... Feet togetherPoint toes Exit... Return hips to floor, arms to sidesExtend legs and relax Lunge Entry... Stand in MountainBend forward, bending knees as neededPlace hands on floor next to feet Right side: Exhale, extend right leg behind, balancing on toe, or foot Return right leg between hands Left side: Exhale, extend left leg behindReturn left leg between hands Hold... Adjust stance so that the forward knee is directly over the ankle Allow groin to drop toward floorEyes gaze upward Exit... Slowly return to standingStand in Mountain Bridge (Setu Bandhasana) Benefits: Tones shoulders, abdominals, thighsEntry... Lie on your back, knees bent, hip width apartPalms down at your sides First Lift: Exhale, lift hips a few inches off the floor, pressing into feethands, shouldersRelease hips to floor slowly Second lift: Exhale, lift hips, press belly toward the ceilingWalk shoulder blades together, interlace hands into fistsPress firmly into feet, fists and shoulders Hold... Maintain knees hip width apartOpen chest by pressing belly and chest toward ceilingBreathe long, full deep breaths Exit... Very slowly, release hands, lower hips to floorLie on your back, relax Balancing Knee to Chest Benefits: Balance, groundedness Entry... Stand in MountainFocus eyes on a point about three feet aheadBalance on left footDraw right knee up toward chestGrasp kneecap Hold... Pull knee toward chestElongate spine, press into balancing foot Exit... Release kneeReturn to MountainRepeat balancing on right foot Rag Doll Benefits: Relaxes lower back Entry... Stand with feet parallel about two feet apartExhale, bend knees, fold forward at hipsLet gravity draw torso toward the floor Hold... Totally relaxBent or straight kneesLet torso and arms dangle, or grasp elbows Exit... Keep knees bent, very slowly bring torso to standing 5 Pointed Star Benefits: Whole body warm up stretch Entry... Stand in MountainInhale straight arms overhead, exhale and step wide about three feet Extend arms up and out to the side Hold... Extend out through fingertipsPress firmly into feetBend backwards slightly Exit... Inhale arms overhead, step feet togetherExhale arms to your sidesStand in Mountain

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